Nov. 30, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Front Squat

3×3 – 80%

3×1 – 85%

2. Conditioning

AMRAP 15:

4 Bar Muscle-Ups or 8 CTB

8 Front Squats (135-155/95-105)

12 Burpee Box Jump Overs (24/20)

Nov. 29, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1. Power Clean + Push Jerk

On the Minute x 10:

1 Power Clean + 1 Push Jerk

you can climb and post highest weight

2- Gwen – see below

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Nov. 27, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

On the Minute x 10

Odd – Ring Muscle-ups or bar mu’s or 1-3 singles

Even –25- 40 Double Unders

2. Conditioning

3 Rounds:

10 Power Snatches (95-115/65-80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

3. Back Squat

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

Nov. 25, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Do this warmup instead of normal warm up today

Warm-up

3 Steady Rounds:

Run 200m

15 Banded Good Mornings

10 Dumbbell Push Press

5 Strict Ring Dips

2. Oly

Push Press

4×2 @ 80-90%

3. Met-Con

For Time:

100/80 Calorie Row

30 dball over shoulder 100-150/80-100lbs

4. Interval 3 rounds rest 2 mins between rds

15 Thrusters 75/55lbs

8 CTB pull ups

Rest 2:00

Nov. 23, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

AMRAP 13:

1. amrap 13 (yeah this was an open wod)

55 Barbell-Facing Burpees

55 Chest to Bar Pull-Ups

55 Calorie Row

55 Handstand Push-ups

2. Power Snatch

Running Clock:

0-3 – Heavy Triple: High Hang Power Snatch (pockets)

3-6 – Heavy Double: Hang Power Snatch (knee)

6-9 – Heavy Single: Power Snatch (floor)

3. Midline

Not For Time:

10 Strict Toes to Bar

15 GHD Sit-Ups or 20 v-ups

60 Abmat Sit-Ups

Nov. 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Cycling

For Time:

21 Push Presses 95/65

21 Front Squats

21 Hang Power Cleans

Rest 2:00

15 Push Presses 105/75

15 Front Squats

15 Hang Power Cleans

Rest 2:00

9 Push Presses 115/85

9 Front Squats

9 Hang Power Cleans

Rest 2:00

6 Push Presses 135/95

6 Front Squats

6 Hang Power Cleans

*score is total time minus 6 mins

2. Conditioning

AMRAP 12:

3 Burpee Box Jump Overs (24/20)

3 Calorie Row

6 Burpee Box Jump Overs (24/20)

6 Calorie Row

9 Burpee Box Jump Overs (24/20)

9 Calorie Row

* put score in notes

Climb by 3 each round.

Nov. 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

HSPU work- 5 sets of 4 or 20 broken up as needed

5 Rounds, On the 4:00 rest remaining

12 Toes to Bar

15 Deadlifts (185/135)

12/9 Calorie Assault Bike

*if you do not make it in the 4 mins then just continue to do the 5 rounds with all the reps

Midline

4 rnds Not for time for technique

L-Sit- 15 secs accumulated

5-8 GHD Sit-Ups or 10 abmat situps

30 secs of flutter kicks

Nov. 20, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Mu practice- about 10-15 or transitions

Overhead Squat

5×3

Snatch

7 Sets (Building to a Heavy):

Power Snatch +

Low Hang Squat Snatch +

Overhead Squat

then

Heavy Single Snatch

3×1 (Between 85-92%)

Conditioning

AMRAP 15:

40 Double Unders

30/21 Calorie Row

15 Overhead Squats (95-115/65-80)

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